Sleep Unplugged with Dr. Chris Winter

Snoring is a common sleep problem that affects many individuals either directly or indirectly. There is a significant amount of confusion around the topic of snoring as it is often mentioned in the same breath with sleep apnea. Snoring is it's own entity with its own unique pathophysiology, risk factors, and treatments. In this episode you will:Glimpse at some historical perspectives of snoringLearn about the scope and demographics of those who snoreList the causes of snoring and where they exist anatomicallyExplore the risk factors for snoringEvaluate the numerous consequences both inside and outside of healthTouch upon the means of diagnosing snoringCompare the various treatments for snoringProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

In 1987, Arthur Spielman put forth a model for understanding insomnia that came to be known as the 3-P Model. It laid out the progression of the disorders in 3 steps: Predisposing factors, a precipitating event, and perpetuating influences. In this Insomnia Monday episode of the podcast, we expand the model to include 9 "Ps" and explore each. In this episode, you will:Learn about the original 3-P model including predisposing factors for insomniaUnderstand how caregivers can preindoctrinate (or parent) in a way that increases insomnia likelihoodList common insomnia precipitantsExplore the crucial role panic plays in insomnia originationBriefly touch upon sleeping pills (for more information, listen to episode #11)See how one's perception of their insomnia impacts severity and influences treatmentTouch upon factors of perpetuation as well as looking at how insomnia in youth may predict insomnia in adulthoodRevisit pain and trauma in insomnia (Episode #6 covers this more thoroughly)Conclude with the consideration of pessimism and powerlessness as factors in insomniaProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

It has been a truly incredible year for the Sleep Unplugged podcast. In operation just over six months, the success of the podcast is both exciting and humbling. As we come to the end of the year, the podcast wants to  shine a light on some of the brightest stars within the field of sleep and give their work some much earned praise.This year's Sleepy Award winners are:Social Media Warrior           Dr. Anne Marie Morse (@DAMMGoodSleep)Best Insomnia Advice           Dr. Brandon Peters (@BrandonPetersMD)Sleep Outsider Award         Diane Macedo (@SleepFixMethod, @dianermacedo)Sleep Vanguard Organization   Philadelphia PhilliesBook of the Year                     The Power of the Downstate: Recharge Your Life Using                                                           Your Body's Own Restorative Systems                                                           Dr. Sara Mednick (@Sara_Mednick)                     Sleep Crusader Award       Dr. Karin Johnson   (@drsleepykarin)Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Given that approximately 1 in 2000 people in the United States has narcolepsy, and their symptoms are so dramatic, there is  a good chance you know someone with this disorder. Narcolepsy is fundamentally a debilitating, lifelong disorder of excessive sleepiness and sleep dysregulation. In this episode, we will:define narcolepsy and learn how it presents in individualstrace the pathophysiology of the chemical disorder related to orexin/hypocretin dysfunctionlist the 5 main diagnostic characteristics of the disorderdifferentiate the causes (hereditary, autoimmune) of narcolepsyoutline the diagnostic pathway and the pitfalls of narcolepsy testinglearn how diagnostic momentum applies to the diagnosis of narcolepsybriefly touch upon treatments (but will largely leave this for a future episode)Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

We have been dancing around this topic since pretty much the beginning of Sleep Unplugged.  Sleep and Menopause...Circadian Rhythms...Insomnia...even some of the products in the holiday gift guide referred to temperature, but why? What is the relationship between temperature and sleep? In this episode we will:Learn why humans and many animals display nesting behaviors designed to warm up prior to bedUnderstand the classic sleep research protocols exploring the "warm bath effect"Follow the process of sleep initiation and falling core temperature, and how this affects sleep quality, depth, and continuityContrast the core temperature changes with peripheral vasodilation during sleep initiation and how warming the distal extremities can hasten and improve sleepDefine the concept of a temperature gradient, and how that can be applied to distal and core temperatures, and how this influences sleep at various points in the processTouch upon theories about sleep and temperature regulation and how melatonin plays a role in both circadian light and circadian temperature regulationExplore the differences seen in body temperatures upon awakeningUse this information to better inform how we can manipulate temperature in our own environment to sleep betterProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

There may be no topic in sleep that is more studied yet often misunderstood than alcohol.  Even a casual overview of popular media is full of references relating alcohol and peaceful relaxation and easy sleep. Is there truth to this depiction? Can alcohol share a space with healthy sleep? In this episode we will:Examine the numbers of people using alcohol to help with sleep and insomniaExplore the neurotransmitters affected by alcohol intoxication and how they relate to the chemistry of sleepDetail the ways in which alcohol affects sleep architectureCompare the differences between the first and second halves of the night, and how they differ in relation to alcohol effectsContrast the differences between acute and chronic alcohol use on sleepFinds ways that alcohol can be enjoyed and its effects on sleep minimizedProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Explore the role of light in regulating sleep and circadian rhythm. Understand the impact of blue light on melatonin production. Learn about measuring light intensity and the obsession with bright flashlights. Discover the importance of creating a dark sleeping environment and mitigating the effects of light pollution. Dive into the influence of different types of light on sleep and circadian rhythm.

With the holidays around the corner, I have reached out to my favorite sleep product companies as well as my favorite sleep experts to get product recommendations, discount codes, and all kinds of weighted blankets, ear plugs, cooling units, and sleep hoodies to try out. Buying gifts for people this time of year can be difficult, so I'm making it easy for you. Who wouldn't want a gift that encourages better sleep. In this podcast we will look at the following:Ayo circadian lightingBearaby weighted blanketsChilipad/DockPro bed cooling unitDēp Slēpwear cooling bed clothingDodow sleep/breathing deviceHatch sound machineMuse meditation device (Interaxon)Oura Ring sleep monitoring deviceOstrichpillow travel pillowPavlok shock alarmQuietOn sleeping earbudsSleepys with Reactex cooling pillowSomnox sleep robotSwanwick blue-blocking glassesThisWorks sleep sprayUmay digital eye relaxation techWithings ScanWatch Horizon sleep/fitness watch*I have no financial relationship with the companies listed above but may have received products to trial/demo.Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Nutrition and food are big topics within sleep circles. What can I eat to support great sleep? In this episode we will:Learn about the amnio acid tryptophan and what food contain high levels.Debunk the myth that turkey contains high levels of tryptophan, and thus is the reason why you fall asleep after eating turkey on ThanksgivingOutline the steps in melatonin synthesis, beginning with tryptophan being facilitated by calcium and insulin levels in the bodyList the various enzymes and chemicals that catalyze the steps of melatonin synthesis, and the nutrients that support themHighlight foods that are sources of intrinsic melatonin, such as tart cherries, black walnuts, and almondsInvestigate GABA, potassium, and apigenin as chemicals outside of the melatonin synthesis pathway than can influence sleep.Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

There is nothing in the realm of sleep medicine that creates more confusion (both among patients and providers) than paradoxical insomnia. Known by many terms over the years, paradoxical insomnia (or sleep state misperception) is at once common and rare, This is unfortunate because more awareness could improve the overall recognition and diagnosis or insomnia as well as improve treatment outcomes. In this episode we will:Review the definition and incidence of insomnia disorderExplore the inherent problems that result from patient sleep reporting (sleep latency, sleep duration, etc.)Describe the origins of sleep state misperception and how it was a natural outgrowth of the more widespread use and formalization  of the polysomnogramDefine paradoxical insomnia and detail the shortcomings of the definitionDifferentiate between a formal diagnosis of paradoxical insomnia and a patient who underestimated their sleep amount/overestimates sleep latencyLook at historical studies that first quantified the number of insomnia patients that underestimated their sleep amount and to what degreeDefine the Misperception Index (MI) and how it can be used to create a spectrum and diagnostic structure for paradoxical insomnia. List the risk factors and causes of paradoxical insomniaBriefly touch upon potential treatmentsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!